Comparing Nutrients in 14 ounces Prepared With Tap Water Brewed Coffee VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared With Tap Water Brewed Coffee	73%	27%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Prepared With Tap Water Brewed Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.14% 3.97kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	0% 0g	111% 42g	38g per day for Men 19-50 years
Protein	0.85% 0.48g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Prepared With Tap Water Brewed Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Tap Water Brewed Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	0.88% 0.008mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	9% 360μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0.5% 0.04mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.7% 12mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	10.7% 394g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared With Tap Water Brewed Coffee vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 22.9 times more Vitamin B1, 3.7 times more Vitamin B2, 21.6 times more Vitamin B3, 27.3 times more Vitamin B5, 792 times more Vitamin B6, 117 times more Vitamin B9, more Vitamin C, 3633 times more Vitamin E and 31 times more Vitamin K than Prepared With Tap Water Brewed Coffee.
• Both Prepared With Tap Water Brewed Coffee as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prepared With Tap Water Brewed Coffee vs Oil Roasted Sunflower Seeds:

• Prepared With Tap Water Brewed Coffee has 64.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 902 times more Copper, 428 times more Iron, 42.3 times more Magnesium, 90.4 times more Manganese, 379.7 times more Phosphorus, 9.9 times more Potassium, more Selenium and 260.5 times more Zinc than Prepared With Tap Water Brewed Coffee.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 592 times more Energy, 2565 times more Fat, 3534 times more Saturated Fat, more Omega 3, 34208 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and 167.2 times more Protein than Prepared With Tap Water Brewed Coffee.
• Both Prepared With Tap Water Brewed Coffee as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.